Pausing Front Squats
1-1-1-1-1-1
(build to a heavy single with a 2 second pause at the bottom)
then...use 70% of the 1 RM to complete the following
3-3-3-3-3-3
each set of three consists of a 6 second hold at the top and a 5 second hold at the bottom...each set of three should take about 45 seconds. Rest only 2 Minutes between sets.
Community Notes:
On Friday night 5/13 we are having a FREE Health and Wellness OPEN House at 6:00PM.
**Friends and Family are welcome.
Aimee Lyons and Dr Kevin Turner will be on hand as well as coaches to talk about:
Fitness
Nutrition
Health Care
Sleep
Longevity
Leaky Gut
Body Composition
Vitamins
Minerals
Balanced
Nutrition
Remember: 80 % of your outcomes come from 20% of your inputs...The small tweaks you can take to improving your nutrition can make a BIG difference.
I hope you all can join us and bring some friends and family to check out the gym!
Community Notes:
On Friday night 5/13 we are having a FREE Health and Wellness OPEN House at 6:00PM.
**Friends and Family are welcome.
Aimee Lyons and Dr Kevin Turner will be on hand as well as coaches to talk about:
Fitness
Nutrition
Health Care
Sleep
Longevity
Leaky Gut
Body Composition
Vitamins
Minerals
Balanced
Nutrition
Remember: 80 % of your outcomes come from 20% of your inputs...The small tweaks you can take to improving your nutrition can make a BIG difference.
I hope you all can join us and bring some friends and family to check out the gym!
Quote:
"A leader is best when people barely know he exists, when his work is done, his aim fulfilled, they will say: we did it ourselves."
—Lao Tzu
7 comments:
6am
Ben M 145/115
King 165/115
Laura Alt 135/95
Theresa 125/90
Kevin B 200/145
Mike S 160/112
Manisha 85/60
Matt R 145/110
Justin D 165/115
Mike Sim 225/135
7am
Mike C 135/95
Jon P 245/170
9:30
Rich A 290/ 205
Jess A 115/80
Mary H 105/73
Jackie 165/115
Meggan 123/83
12:15 Express
Pam 150/105
Meredith 113/83
Therese 123/83 (5sets)
Tim H 255
Joe M 145/105
Rob C 245PR/165
Denise 165/105
3:30
Julie 135/95
Erik F 235/165
Keith 345/245
4:30/5:30
Jill A 185/130
Mike Re 205/140
Shawna 135PR/95
Melissa M 105/75
Ale 113/80
Molly 103/73
Mike F 245/170
Tia 135/95
Alex T 85/60
6:30
Danielle 140/98
Kris 140/98
Cline 215/150
Neil 225/1155
Matt 215/150
Borden 235/165
Brian 185/135
Bob 165/115
Rehman 105/75
Raj 195/135
Amanda 115/83
Nicole 85/63
Jill H 110/73
Ryan A 355/245 (375 x1 - no pause) took a spot on the PR board!
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